Belly fat has been in the news a lot lately. A recent study connected belly fat with dementia and Alzheimer's disease. It has also been linked to increased risk of diabetes and heart disease. We used to think of fat as just passively sitting there, but the fat we carry around our middle is different than other types of fat. It is chemically active, meaning it actually changes our body chemistry in unhealthy ways.

Belly fat is linked to insulin resistance, which in turn is linked to our eating and exercise habits. Insulin is released when we eat; it moves digested sugars from our blood into our cells. The more carbohydrates we eat (especially refined carbohydrates), the more insulin the body releases to process it. With insulin resistance, cells become desensitized, so that we need more and more insulin to get the job done. It is this higher-than-usual level of circulating insulin that is thought to cause trouble.

Insulin resistance triggers an inflammatory process, which increases the risk of blood clots. It may also have a connection to cancer, acting as a growth hormone for cells with the potential of prompting quick growth of cancer cells. Insulin is a key player in obesity because it causes the cells to store fat, primarily in the belly, rather than releasing it for fuel. This can happen even when calorie intake is restricted and means that the kind of calories could be even more important than the number of calories.

The best way to decrease insulin resistance and to lose belly fat is with an anti-inflammatory diet. Decrease inflammation by eating fruits, vegetables and whole grains. Choose low fat protein foods and buy grass fed meats when possible. Use monounsaturated fats like olive oil or canola oil. Eat fish at least twice a week and consider fish oil supplements (see my blog post for what to look for in the supplements: http://tiny.cc/A8pr8).

Eliminate or limit the foods that increase inflammation: sugars, refined carbohydrates, saturated fats, hydrogenated fats and trans fats. These foods are ubiquitous to our western way of eating. Fast foods, many snack foods and processed foods, junk foods, sweets and desserts all contain ingredients that contribute to inflammation.

The interesting thing is that by limiting refined carbohydrates and unhealthy fats, you automatically limit your calories. When you cut these foods out, you significantly reduce junk food and processed foods; empty calories that are hard to stop eating and leave you craving more. An advantage of whole grain carbohydrates is that they are more filling. French bread is a refined carbohydrate, and most of us could easily eat half the loaf ourselves! When we eat dense whole grain bread, we are filled and satisfied with much less. Remember that “wheat flour” is white flour.

I notice that many of my clients eat well most of the time but have problem areas that are significant enough to sabotage their success. Don't be too quick to think "I already do all that" - because those little invisible extras could be adding up more than you think. We tend to overestimate how many whole grains we get and to underestimate how much refined carbohydrate and saturated fats we get.

Many of the popular diets have advocated more protein and less carbohydrate. Beef, lamb, pork, poultry and cheese are all saturated fats. A dinner of meat and vegetables is usually too low in calories to b satisfying unless you have a significant portion of meat, which is high in saturated fats. While the vegetables are great (the more the better), a better meal would be to have less meat and to add a whole grain starch. Using a small plate, aim for ½ the plate as vegetable or salad, ¼ as a lean protein and ¼ as a whole grain.

If you have belly fat, evaluate your eating habits. Begin to change by choosing just three things you can do differently to start with. Also evaluate your exercise program. Step up your activity level and experiment to find what you enjoy the most. In my spinning class at Healdsburg Pilates Studio, my classmates get hooked on spinning when they see the way it changes their bodies. Exercise works because it makes our cells more responsive to insulin! Eating well also works by changing our body chemistry in beneficial ways.

There is a caveat here worth mentioning about belly fat. We can get obsessed about what we think our body should look like. Women, especially, can starve themselves trying to get a flat belly and very low body fat - and that is not healthy either. A little rounding at the belly is normal for women. There are a variety of body types. My advice is to develop good habits - exercise regularly and make good food choices most of the time - and let your body find its own healthy weight.

Kathy Nichols is a registered dietitian and life coach. Contact Kathy at 707 431-7524, Kathy@HealthyHabitsCoach.com or www.HealthyHabitsCoach.com.
Blog: www.HealthyHabitsCoach.wordpress.com